Stepping Up The Nutrition Game

Recently I followed an online course at Shaw Academy called ‘Sports and Exercise Nutrition – What Fuels Energy Systems’.
I had the luck that I found out about it through an online action, so I paid €5 instead of €395.
If you would happen to stumble upon it through Groupon or whatever, I’d say go for it, because I learned a lot from it in function of my long distance running.
There’s a lot of trivial info, but seeing it all aligned and being able to adapt it for yourself helps a lot.
Just to show what I’ve learned I’ll show you the calculation I did for myself and some conclusions I’ve made because of it.

Second was my PRO intake
A bit harder to find
I chose ‘Moderate intensity endurance athletes’ with a range of 1.2-1.5g/kg so I had some room to manoeuver…
The course went into length about the PRO intake and said you can safely up it to 1.8g/kg without side-effects, …
They give a fuller feeling when eaten, so I figured, if I eat too much of one of the macronutrients, it might as well be my protein.